Everyone today wants to be healthier. Most women would like to lose some body fat and maybe put on a little muscle tone. Most men would like to lose their fat and then bulk up, to varying degrees, with some manly looking muscles. But some people work out every day and put on little or no bulk, and have trouble losing weight. So when asking yourself how fast can you build muscle, keep in mind a few simple tips and things will be much easier.
If you have ever broken a bone, you know that after it heals it is stronger in that spot than it was before. When your body heals, it heals strong. So the way to build up your muscular system is to break it down repeatedly and then give it time to heal back.
Your muscular system works the same way. So to bulk up, you need to break down those groups over and over and then give them time to heal. There are specific exercises you can do that accomplish this most effectively. Whichever form of exercise you choose, whether it is just lifting weights or using isometric exercises like push-ups and pull-ups, the way you do it remains the same.
The first and most important thing you need to do is to use the maximum amount of weight that you can safely lift a multiple number of times. You need to be able to do the workout movement at least six or eight times in a row, so do not use a weight amount that you can barely move. But it needs to be close to your max. It is a good idea to do many reps with lighter weights, but only for tone, not to build bulk.
That said, find exercises that target the groups of muscles which you want to build. There are many charts you can find online that teach you where the groups are located and which exercises make them larger. Draw up a game plan of which groups you want to focus on and which movements focus on them.
You do not want to rush through the workout. You want to lift slowly. You want to lower slowly. So a good plan is to count to five or six while lifting, and then do the same while lowering. This will exhaust your muscles better.
Very important to building bulk is to achieve fatigue each time you workout. Fatigue is when you are just not able to lift that weight even one more time. You do not want to have to do 100 reps to get fatigue. So try to find a weight that will give it to you in less than ten reps.
When your body starts to heal that group and make it stronger, it will need nutrients with which to heal and build. These nutrients come, for the most part, in the form of proteins. So loading up your diet with protein rich foods is essential to bulking up quickly. One great idea is to drink a big glass of chocolate milk with protein powder in it right after you workout. And then be sure to eat plenty of low fat high protein foods throughout the week. Studies show that when thinking about how fast can you build muscle, working out fewer times per week is better than every day. Try to limit your workouts to two or three times per week. This gives your body time to heal and get ready for the next breakdown.
If you have ever broken a bone, you know that after it heals it is stronger in that spot than it was before. When your body heals, it heals strong. So the way to build up your muscular system is to break it down repeatedly and then give it time to heal back.
Your muscular system works the same way. So to bulk up, you need to break down those groups over and over and then give them time to heal. There are specific exercises you can do that accomplish this most effectively. Whichever form of exercise you choose, whether it is just lifting weights or using isometric exercises like push-ups and pull-ups, the way you do it remains the same.
The first and most important thing you need to do is to use the maximum amount of weight that you can safely lift a multiple number of times. You need to be able to do the workout movement at least six or eight times in a row, so do not use a weight amount that you can barely move. But it needs to be close to your max. It is a good idea to do many reps with lighter weights, but only for tone, not to build bulk.
That said, find exercises that target the groups of muscles which you want to build. There are many charts you can find online that teach you where the groups are located and which exercises make them larger. Draw up a game plan of which groups you want to focus on and which movements focus on them.
You do not want to rush through the workout. You want to lift slowly. You want to lower slowly. So a good plan is to count to five or six while lifting, and then do the same while lowering. This will exhaust your muscles better.
Very important to building bulk is to achieve fatigue each time you workout. Fatigue is when you are just not able to lift that weight even one more time. You do not want to have to do 100 reps to get fatigue. So try to find a weight that will give it to you in less than ten reps.
When your body starts to heal that group and make it stronger, it will need nutrients with which to heal and build. These nutrients come, for the most part, in the form of proteins. So loading up your diet with protein rich foods is essential to bulking up quickly. One great idea is to drink a big glass of chocolate milk with protein powder in it right after you workout. And then be sure to eat plenty of low fat high protein foods throughout the week. Studies show that when thinking about how fast can you build muscle, working out fewer times per week is better than every day. Try to limit your workouts to two or three times per week. This gives your body time to heal and get ready for the next breakdown.
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